1 serving (300 grams) contains 213 calories, 14.0 grams of protein, 4.5 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
179.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.8 g | 4% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 12.7 mg | 4% | |
| Sodium | 645.1 mg | 28% | |
| Total Carbohydrates | 25.3 g | 9% | |
| Dietary Fiber | 6.8 g | 24% | |
| Sugars | 5.5 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 50.6 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 308.7 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Chickpea soup
Chickpea soup is a hearty and nutritious dish that originates from Mediterranean and Middle Eastern cuisines, though it is also enjoyed globally in various forms. Made primarily with chickpeas, a legume rich in plant-based protein and fiber, this soup is typically enhanced with ingredients like vegetables, garlic, olive oil, and spices, offering a flavorful and nutrient-dense meal. A one-cup serving of chickpeas (about 164 grams) provides approximately 269 calories, 14.5 grams of protein, 4.2 grams of fat, and 12.5 grams of dietary fiber, along with essential micronutrients like folate, iron, magnesium, and phosphorus. Its nutrient richness makes chickpea soup an excellent option for balanced nourishment and energy.
Health Benefits
- Promotes digestive health due to its high dietary fiber content (12.5 grams per cup), which supports healthy gut function.
- Supports energy production and red blood cell formation with its high folate content (282 mcg or 71% of the daily value per cup).
- Helps maintain strong bones and muscle function thanks to magnesium (78 mg or 20% of the daily value per cup) and phosphorus.
- Aids heart health through its low saturated fat content and the presence of potassium (477 mg per cup), which helps regulate blood pressure.
- Provides sustained energy and supports muscle repair through its high protein content (14.5 grams per cup).
Dietary Considerations
Selection and Storage
Store freshly prepared chickpea soup in an airtight container in the refrigerator for up to 3-4 days. Freeze for longer storage, up to 3 months, ensuring the soup is cooled completely before freezing to maintain quality.
Common Questions About Chickpea soup Nutrition
Is chickpea soup high in protein?
Chickpea soup is moderately high in protein, providing about 7-10 grams of protein per cup, depending on the recipe and additional ingredients. Chickpeas are an excellent plant-based protein source, making the soup a great option for vegetarians and vegans.
Can I eat chickpea soup on a keto diet?
Chickpea soup is not ideal for a keto diet due to the high carbohydrate content in chickpeas. A cup of cooked chickpeas contains approximately 45 grams of carbs, with 12 grams being fiber, which may push you over the daily carb limit for ketosis.
What are the health benefits of chickpea soup?
Chickpea soup is rich in fiber, which supports digestive health, and contains essential nutrients like folate, manganese, iron, and magnesium. It may help with blood sugar regulation and heart health due to its complex carbohydrates and low glycemic index.
What is the recommended portion size for chickpea soup?
A typical portion size for chickpea soup is one cup, which contains around 200-250 calories, depending on the recipe. This serving size can be part of a balanced meal when paired with a side salad or whole-grain bread.
How does chickpea soup compare to lentil soup?
Chickpea soup tends to have a creamier texture and contains slightly more calories due to the higher fat content in chickpeas. Lentil soup, on the other hand, typically has more protein and slightly fewer carbs per serving. Both are nutrient-rich, but the choice depends on your taste and nutritional needs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Chickpea soup DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
